Weight Training Program

Have a happy heart while doing your exercise.

Goals/Objectives

1. To gain weight while undergoing this weight training program.
2. To have a more fit and healthy lifestyle.
3. To attain the normal BMI all thoughout.

Exercises (for the 4 major muscle groups):

Bicycle (ABS)

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
4. Switch sides, bringing the left elbow towards the right knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

Dumbbell Rows (BACK)

1. Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.
2. Hold medium-heavy weights straight down without locking the elbows.
3. Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.
4. Lower and repeat for 1-3 sets of 10-16 reps

Bench Press (CHEST)

1. Lie down on a bench or step and begin with the weights in each hand straight up over the chest, palms facing out.

2. Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts).

3. Press the weights back up without locking the elbows and bring them close together.

4. Repeat for 1 to 3 sets of 8 to 16 reps.

Alternating Lunges (LEGS)

1. Start with both feet together and about shoulder width apart, your back straight and core engaged.
2. Lunge forward until you reach 90 degrees at both knees. Make sure not to extend your front knee past your toes because it puts a lot of stress on the joint.
3. Push your body back up to the starting position through your front heel, alternate legs and repeat.

I chose these four exercises because of the following reasons:

1. They can help me in gaining basic strength and muscle building.

2. There is no need for complicated and difficult gym equipment.

3. They are just simple, but they can help in making me fit.

4. They can also help me improve my posture, balance and coordination.

5. These exercises can also help in developing my immune system.

Sources: 

http://www.trainwithmeonline.com/exercise_306_Alternating_Lunges.html

http://exercise.about.com/library/blsamplechest.htm

http://exercise.about.com/library/blbackexercises.htm

http://exercise.about.com/od/abs/ss/abexercises.htm